Protein gets most of the spotlight, and while I’m absolutely a fan, fiber plays a powerful role in heart health, weight management, and long-term wellness, and it deserves some credit, too. I knew fiber mattered, but I didn’t prioritize it until I was forced to.

Easy high fiber recipes like my creamy chickpea and veggie salad and pasta salads loaded with protein and fiber were on regular rotation and are just as delicious as they are nutritious. To make it simple, choose a few of these quick, high-fiber recipes and incorporate them into your weekly meal prep!

After dealing with severe digestive issues post-gallbladder removal, I learned firsthand how fiber can improve digestion, support gut health, and even help with blood sugar control and cholesterol. A fiber rich diet became a health necessity, and I learned a lot – quickly!

Here’s the good news: eating more fiber doesn’t require complicated rules or drastic changes. With simple and practical changes, it’s easier than you may think. My plan included easy, high-fiber meals  and supplements. I kept it uncomplicated and straightforward and still reached my goals. In this post, I’ll share exactly what worked, why fiber is so powerful, and how you can start benefiting from it right away!

Be sure to grab your free list of high fiber foods at the bottom of this post!

Fiber Rich Diet

I’ve always known fiber was necessary, but I never truly prioritized it—not because I don’t care about my health, but because it felt like one more thing to manage. About a year ago, I was diagnosed with gastritis caused by bile backing up into my stomach, a side effect of having my gallbladder removed, and the mountain of medications I was taking while going through treatment for tonsil cancer. Bile is highly damaging to the stomach lining. , so I went on a deep dive trying to figure out how to get it out of my stomach. Instead of masking the issue with medication, I focused on finding the root cause and treating it, with my doctor’s approval. The answer? Fiber. 

Bile binds to fiber and is carried out of the body, which helps lower cholesterol. I committed to a fiber-rich diet and added a daily fiber supplement. My goal was 10 grams of psyllium fiber a day. It took about a month to work my way up to that while also incorporating high-fiber foods. Three months later, my stomach had healed, the bile was gone, and my cholesterol dropped by 70 points. I wanted to share my story because fiber didn’t just “help”—it healed me.

Related: High Fiber Apple & Yogurt Parfait

What Does Fiber Do For The Body

I’m obviously not a doctor, and most of this information can be found online. I won’t spend too much time here because what I really want to show you is how easy it is to eat a fiber-rich diet with the right foods and a simple plan. Prioritizing fiber can have a profound positive impact on your overall health.

1. Supports Healthy Digestion
   A fiber rich diet keeps digestion moving smoothly and helps prevent constipation.
2. Feeds a Healthy Gut Microbiome
   Fiber nourishes beneficial gut bacteria that support digestion and immune health.
3. Helps Lower Cholesterol
   Soluble fiber binds to cholesterol in digestion, helping lower LDL levels over time.
4. Stabilizes Blood Sugar
   Fiber slows carb absorption, helping prevent blood sugar spikes and crashes.
5. Promotes Satiety
   A fiber rich diet helps you feel full longer, reducing overeating and snacking.
6. Aids in Weight Management
   High-fiber foods are filling and lower in calories, supporting long-term weight control.
7. Supports Heart Health
   Fiber helps reduce inflammation and promotes healthy cholesterol levels.
8. Encourages Regularity and Colon Health
   Fiber supports regular bowel movements and long-term colon health.
9. Improves Energy Levels
   A fiber rich diet helps maintain steady energy without sudden crashes.
10. Supports Long-Term Metabolic Health
    Fiber supports insulin sensitivity and overall metabolic health as you age.

The beauty of fiber is that it’s a relatively harmless way to improve your health. Having said that, if you’re dealing with chronic issues or are on medications, you should always ask your doctor.

Great Sources Of Fiber

When I committed to eating more fiber, I taped the list at the bottom of this post to my refrigerator so I saw it every day. As part of my weekly ingredient prep, I included a few of those high-fiber foods. Since most of these ingredients are affordable, preparing quick, budget-friendly meals made it easy for me to hit my goals. Bonus. Many of these are also high in protein!

• Lentils (cooked) – 1 cup – Soluble: 7 g | Insoluble: 8 g – Link Here
• Black beans (cooked) – 1 cup – Soluble: 5 g | Insoluble: 10 g – Link Here
• Chickpeas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 8 g – Link Here
• Green peas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 5 g
• Barley (cooked) – 1 cup – Soluble: 6 g | Insoluble: 4 g
• Oats (cooked) – 1 cup – Soluble: 3 g | Insoluble: 1 g – Link Here
• Chia seeds – 2 tbsp – Soluble: 4 g | Insoluble: 6 g – Link Here
• Flaxseed (ground) – 2 tbsp – Soluble: 3 g | Insoluble: 5 g – Link Here
• Almonds – ¼ cup – Soluble: 1 g | Insoluble: 3 g
• Artichoke (cooked) – 1 medium – Soluble: 4 g | Insoluble: 6 g
• Broccoli (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Sweet potato (with skin) – 1 medium – Soluble: 2 g | Insoluble: 4 g
• Carrots (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Raspberries – 1 cup – Soluble: 3 g | Insoluble: 5 g
• Pear (with skin) – 1 medium – Soluble: 3 g | Insoluble: 3 g
• Avocado – ½ fruit – Soluble: 2 g | Insoluble: 5 g
• Popcorn (air-popped) – 3 cups – Soluble: 0.5 g | Insoluble: 3 g – Link Here
• Chickpea pasta (cooked) – 1 cup – Soluble: 3 g | Insoluble: 5 g – Link Here
• Coconut (unsweetened flakes) – ¼ cup – Soluble: 1 g | Insoluble: 4 g – Link Tree

You don’t need every food on the list at once. Pick three or four each week and keep them ready to use. Simple combinations—like black beans, sweet potato, and avocado—work in tons of meals. I also have a post on budget meal planning if you need ideas.

Supplements For A Fiber Rich Diet

Lastly, let’s talk fiber supplements. They can help bridge the gap when dietary fiber intake is low, but the choices can be overwhelming. Let’s break down the main types of over-the-counter fiber supplements so you can choose what works best for you.

• Soluble fibers, such as psyllium and inulin, absorb water and form a gel in the digestive tract. Psyllium is a soluble fiber and has been shown to support regularity and lower LDL cholesterol by binding bile acids, while inulin is a prebiotic that promotes beneficial gut bacteria. Non-fermentable soluble fibers, like methylcellulose, provide stool support with less gas production, making them suitable for sensitive individuals.
• Insoluble fibers, including cellulose, increase stool bulk and promote regular bowel movements but have minimal impact on cholesterol or blood sugar.

Choosing the right fiber supplement depends on your health goals and digestive tolerance.

• Psyllium Fiber
  • Type: Soluble, gel-forming
  • Best For: Regularity + cholesterol
  • Watch For: Needs lots of water
• Inulin Fiber
  • Type: Soluble, prebiotic
  • Best For: Gut bacteria support
  • Watch For: Gas if increased too fast
• Methylcellulose Fiber
  • Type: Soluble, non-fermentable
  • Best For: Sensitive digestion
  • Watch For: No prebiotic benefit
• Cellulose / Wheat Dextrin
  • Type: Insoluble or mixed
  • Best For: Stool bulk, regularity
  • Watch For: Less impact on cholesterol

Always increase fiber slowly and drink enough fluids to reduce digestive discomfort.

Final Thoughts

• The biggest tip? Keep it simple. Choose a few foods, buy them weekly, prep them so they’re ready to go. If prepping feels overwhelming, frozen vegetables are a great option—they’re already done for you.
• Keep an easy high fiber salad in your fridge for quick snacks or to have with a meal. You’ll love my Italian cannellini bean salad. It only requires a few ingredients and is absolutely addictive!
• Give yourself grace. Do what you can when you can. The more stringent a schedule I give myself, the more I fail. Instead, I keep the house full of easy, high fiber choices from the examles above and incorporate as many as I can. You don’t have to be perfect every single day.

Free Printable High Fiber Foods List

If you’ve been wanting to start a fiber-rich diet, I hope this post has encouraged you and helps you hit your goals. Please leave a comment or email me here if you have any questions. I’m always happy to help!

Today, we’re discussing how increasing your protein intake can improve your overall health, alleviate menopause symptoms, the recommended amount of protein, and the best sources of protein.

My high-protein recipes are a great starting point for inspiration. Additionally, I’ve included a sample menu to achieve a daily protein goal of 100g or more, along with a free high-protein grocery list at the end of this post.

Everyone is talking about protein, but my experience started long before it was trendy. In fact, I wrote a post about my menopause journey and how increasing my protein was one of the things that had a profound effect on how I felt and my weight. 

Like so many other women going through menopause and perimenopause, my first symptom of menopause was weight gain. Healthy eating, walking, and working out were not yielding results, but as soon as I started incorporating 100+ grams of protein into my daily diet, the numbers on the scale began to decrease rapidly. That was nearly two years ago, and the weight has not returned. I gave my body what it needed, and it responded quickly, bringing me to my next point.

Health and wellness are not one-size-fits-all. What works for me may not work for you. This isn’t medical advice. I’m sharing my journey with protein and how it helped me feel my best, in hopes that it will help you. Be sure to scroll all the way to the end for your free high-protein grocery list PDF!

Benefits Of Protein For Women

Let’s understand why it’s necessary. Protein is a vital macronutrient essential for maintaining overall health. The body needs protein to build muscle, repair tissue, boost metabolism, control appetite, and more.

You don’t have to be a woman going through menopause to appreciate this post. The benefits of a high-protein diet apply to everyone. Athletes, bodybuilders, anyone struggling with their weight, older adults, people recovering from illness or injury, pregnant and breastfeeding women, vegetarians, and vegans can benefit from increasing their protein intake.

Lastly, I have numerous high-protein recipes on the site. Some of my favorites are my cottage cheese bowls, homemade Italian chicken sausage, and high-protein chicken salad recipes!

Benefits Of Eating Protein

• Protein Builds Muscle Mass. Protein is the building block of muscle growth and repair. As women age, they tend to lose muscle mass, particularly after menopause. Incorporating protein, along with strength training, can help.
• Eating Protein Keeps You Full. Protein triggers hunger-related hormones that signal your brain that you’re full while decreasing the hormone that stimulates hunger. It also takes longer to digest carbohydrates, slowing gastric emptying. This means that food stays in your stomach longer, prolonging the feeling of fullness. Below is a list of my go-to high-protein foods.
• Protein Gives You Energy. Carbohydrates can give you an instant surge of energy, but they can also give you a “crash” where you’ll feel tired and hungry. Protein helps stabilize blood sugar by slowing digestion, leading to more steady, sustained energy.
• Eating Protein Burns Fat. Digesting protein requires more energy than carbohydrates or fats. During digestion, protein burns 20 to 30% of its calories compared to 5 to 10% for carbohydrates and 0 to 3% for fats. Eating more protein literally means you’re burning more calories.

How Much Protein Do You Really Need?

• Many online tools can help you calculate your needs, but the recommended amount for basic survival is 0.36 grams of protein per pound of body weight. The recommended amount of protein for muscle gain, which is my goal during perimenopause and beyond, is 0.73–1.0 grams of protein per pound of body weight. I aim for one gram of protein per pound of body weight, which is straightforward math. Below, you’ll find a simple food plan for consuming 100 grams of protein per day, along with some protein-rich food ideas.

What Are The Best Sources Of Protein?

The best protein sources are the ones you will actually eat! Read that again.

We won’t know the benefits of protein if we aren’t actually getting it, and I have found that the easier it is, the more likely we are to stick to it. I’m sharing my favorites below—the foods I always have on hand. I focus on easy protein sources that are either ready-to-eat or require minimal effort.

On The Go Protein Options

Here are some of my favorite high-protein snacks. Sometimes, you need something you can grab and run out the door!

• Righteous Felon Meat Sticks – the best, period!
• Protein Bars – I love TRUBAR. They’re high in protein and fiber.
• Nuts. I snack on almonds, walnuts, or cashews every day. 
• Cheese. I cut my favorite cheeses into cubes for quick snacks!

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Clean Protein Powder

Protein powder is one of the easiest options for easy, high-protein meals. You can add it to smoothies and yogurt bowls, make your own protein drinks, mix it into oatmeal, and even add it to baked goods like muffins and pancakes. Some have questionable ingredients and taste awful. This is my favorite brand, because it tastes great and has a short and sweet list of ingredients. 

Greek Yogurt

Protein isn’t the only benefit of Greek yogurt. It’s a fantastic source of probiotics, provided you purchase a high-quality product. A six-ounce serving offers between 15 and 18 grams of protein. Regular yogurt has very little protein. Choose Greek yogurt or skyr for the highest protein content and good gut benefits. Greek yogurt can be used in yogurt parfaits, smoothies, sauces, dressings, and baking, like two-ingredient bagels and flatbread. 

Cottage Cheese

Next is everyone’s favorite ingredient, including mine. I love it so much that I’ve dedicated a whole blog post to my favorite savory cottage cheese bowls and another one to how to cook with it. It’s delicious, creamy, and versatile. Make cottage cheese toast, use it in chicken salad, dressings, breakfast bowls, sauces, and pasta salad. I use cottage cheese in many recipes as a lazy way to get protein.

Canned Meat

Canned meats, such as tuna, salmon, sardines, and anchovies, are, indeed, excellent sources of protein. Furthermore, they’re portable and convenient! This brand of tuna is our go-to, and we use it to make endless recipes with canned tuna, like my mayo-free tuna salad and high-protein tuna pasta salad. The protein amount will vary from brand to brand, but most tuna gives you around 20 grams per 3 ounces.

Beans For Protein

Not only are beans a great source of protein, but they’re also high in fiber and nutrients. They’re incredibly versatile. You can eat them raw in salads or cooked in soups, one-pan meals, and casseroles. I always have a variety of beans, like cannellini beans, kidney beans, and lentils, in my pantry. My Italian cannellini bean salad takes ten minutes to make and is DE-lish!

Cheese

Cheese is an excellent source of protein, and with endless choices, you won’t get bored. Parmesan cheese is my all-time favorite. Just one ounce provides 10 grams of protein! Here are some popular varieties and their protein amounts.

• Parmesan: 1 oz = 10 grams of protein
• Cheddar: 1 oz = 7 grams of protein
• Gouda: 1 oz = 7 grams of protein
• Mozzarella: 1 oz = 7 grams of protein
• Provolone: 1 oz = 7 grams of protein
• Blue Cheese: 1 oz = 6 grams of protein
• Feta: 1 oz = 4 grams of protein
• Ricotta: 1/2 cup = 4 grams of protein

Peas and Edamame

I’m never without a bag of peas or edamame in my freezer. They are both fantastic protein and fiber sources—one cup of peas provides 8 grams of protein, and one cup of edamame provides 17 grams. You can eat them on their own as a snack, add them to salads, or incorporate them into soups, curries, rice bowls, and cottage cheese dishes. We love them in this shrimp rice bowl, and my husband’s favorite is the orzo pasta salad.

Toppings

The nutritional benefits of garnishes and toppings should not be overlooked. A few tablespoons of hemp seeds sprinkled on a salad add 10 grams of protein. When mixed into your macaroni and cheese, nutritional yeast adds 8 grams of protein and a significant amount of B vitamins. Add cottage cheese or Greek yogurt to sauces, and sprinkle store-bought high-protein granola over oatmeal and yogurt bowls.

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What Are Some High-Protein Snacks?

Now that I’ve shared the benefits of protein, let’s explore some easy ways to incorporate it into your diet. Add these to your high-protein grocery list and start incorporating a few options into your daily routine. Below, I’ve provided a sample day of eating to get 100 grams of protein with little effort.

• Greek yogurt
• Cottage cheese cups
• Hard-boiled eggs or egg bites (like Starbucks)
• Roasted chickpeas
• String cheese or cheese cubes
• Protein bars (these are my favorite) and protein shakes
• Mixed nuts and seeds (almonds, peanuts, pumpkin seeds)
• Nut butter packets (peanut, almond)
• Roasted chickpeas
• Edamame (I always have a bag of shelled edamame in my freezer!)
• Tuna and salmon (canned or portable packets)
• Beef or turkey jerky (or plant-based jerky)
• Hummus with veggie sticks or crackers
• High-protein milk (like Fairlife)
• Overnight oats or chia pudding
• Sugar-free peanut butter powder

15 Sources Of Protein For Vegetarians

• Lentils and chickpeas
• Beans (black beans, kidney beans, etc.)
• Tofu or tempeh
• Edamame (roasted edamame is perfect for portable snacks)
• Quinoa, amaranth, or spelt
• Cottage cheese (typically not made with rennet)
• Oats + oat milk protein powder
• Milk (fortified plant-based)
• Eggs (if lacto-ovo vegetarian)
• Nuts and seeds (almonds, Pumpkin seeds, etc…)
• Nut butter + peanut butter powder
• Green peas + pea protein
• Chia seeds, flaxseeds, or hemp seeds
• Greek yogurt (vegetarian, not vegan)
• Plant-based protein bars

How Can I Get 100 Grams of Protein a Day?

Here’s an idea of what a full day of high-protein eating might look like with minimal effort, so you can easily reap the benefits.

Breakfast: Greek Yogurt Protein Bowl

• 1 cup plain Greek yogurt (20 grams of protein
• 1 scoop vanilla protein powder (22 grams of protein)
• 1/4 cup high-fiber granola (8 grams of protein)
• Total protein = 50 grams
• ** For additional flavor, texture, fiber, and nutrients, add hemp or chia seeds, fruit, and/or almond butter

Snack: Protein Bar

• I love TRUBAR! They average 12 grams of protein and just as much fiber!
• Total protein = 12 grams

Lunch: Tuna Salad

• 1 5.2-ounce can of tuna (22 grams of protein)
• 3 tbsp Greek yogurt (4 grams of protein)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• salt and pepper to taste
• Serve on 2 pieces of crispbread (3 grams of protein per piece)
• Total protein = 32 grams
• ** Add veggies for volume and fiber.

Snack: Cottage Cheese + Fruit or Veggies

• 1/2 cup cottage cheese (14 grams of protein)
• Total protein = 14 grams
• ** Enjoy with your favorite fruit or veggies.

Dinner: Rotisserie Chicken with Roasted Veggies

• 6 ounces of rotisserie chicken (42 grams of protein)
• Total protein = 42 grams (possibly more, depending on sides)
• ** Serve with any grain and veggies you like.

Daily Total = 150 grams of protein (remove what you don’t need or want)

I hope this post helped you understand the benefits of protein and some easy ways to incorporate it into your diet. Please share your tips and experiences in the comment section below. I’d love to hear!

High Protein Grocery List – FREE Printable PDF

I created this free printable grocery list of high-protein foods, including animal-based, plant-based, and vegan protein options, along with quick, no-cook protein snack ideas. Click here for your free printable. 

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Why get a colonoscopy? You can’t fix a problem you don’t know is there, and early detection saves lives. Colonoscopies are the gold standard for detecting colorectal cancer and removing precancerous polyps. We’ll discuss some commonly asked questions and concerns, such as whether a colonoscopy is painful, what to eat before a colonoscopy, how to relieve nausea, and how to recover after a colonoscopy, among others.

I’ve had several colonoscopies, so I’ve learned some things about making the process a little easier. The prep isn’t as bad as you’ve heard, and these colonoscopy prep hacks will help make it a little easier!

I survived tonsil cancer in 2023, and catching it early not only helped save my life but also impacted my treatment. Had my cancer gotten any worse, it could have been more challenging to treat, which is the case with any form of cancer. So, I cannot emphasize enough the importance of early detection. A healthy lifestyle isn’t just diet and exercise. Getting yearly checkups and preventative tests is crucial for survival rates if something is found.

The number one reason most people refuse to get colonoscopies is because of the prep, but I don’t think it’s nearly as terrible as the internet makes it seem. You can do it, and these colonoscopy prep hacks will help.

Who Needs A Colonoscopy?

Colon cancer rates are on the rise in younger people. In my opinion, everyone should start getting colonoscopies in their 30s. You can’t see inside a colon, and imaging does not always catch small polyps and lesions. Whether you have a history of cancer or not, it is crucial to start getting those colonoscopies! The good news is that, unlike mammograms, you don’t need them as often. If you have a clear colonoscopy, you typically only need to undergo it every five years.

Colonoscopy Anxiety

• Whether you’re worried about the prep, the procedure itself, or waiting for the results, it’s normal to feel anxious. Typically, your doctor will speak with you or the person accompanying you right after the procedure. If they find or remove anything, you will know that before you leave. It’s also normal to have polyps removed. It doesn’t mean that they were cancerous. It’s precautionary. I had two precancerous polyps removed during my last procedure. Had I delayed my colonoscopy and waited five years, it could’ve turned into cancer. 

Colonoscopy Prep Hacks

• Your doctor will provide you with a list of instructions for the night of your prep and the days leading up to the procedure. Every doctor who has performed a colonoscopy on me has given me a different set of instructions. So, I’ll focus on the 24 hours preceding your procedure, as that is likely to be the most challenging part of it. 

Best Colonoscopy Prep?

• Most doctors will prescribe something called GoLYTELY, which is a chalky substance you have to drink throughout the night. It. Is. Terrible. I did it once and swore I’d never do it again. Ask your doctor to prescribe SUTAB. These are tablets that you take throughout the night, accompanied by a specified amount of liquid. Unless you have a problem taking pills, these are so much easier. Insurance may not cover them, and I don’t care. My cost was $79 out of pocket, and that’s $79 well spent if it means I don’t have to drink the GoLYTELY.

What To Eat Before A Colonoscopy

• Every doctor is different. Some doctors require you to go on a liquid diet 48 hours before your procedure, while others only need 24 hours, which has been my experience. In the days leading up to your procedure, focus on a low-residue diet, smaller meals, and easy-to-digest foods. These foods are gentle on the digestive system and leave minimal waste in the colon, making your prep night (or nights) easier. I’ve provided a brief list of the foods I ate below.

Easy To Digest Foods

• Skinless chicken or turkey breast (baked or boiled)
• Whitefish (like cod, tilapia, or sole)
• Eggs (boiled, scrambled, or poached)
• Tofu (plain, soft or silken)
• White rice, white bread, white pasta, plain white bagels
• Plain, non-seeded crackers like saltines
• Potatoes without skin – limit butter
• Quality Greek yogurt & cottage cheese
• Hard cheese (like cheddar or mozzarella)
• Cooked fruits and veggies without the skin (raw bananas are fine)
• Pancakes and waffles made with white refined flour (no fiber)
• Creamy nut butter – not chunky (NO nuts or seeds like flax or chia)

Avoid nuts, seeds, raw produce, popcorn, fatty and processed meat (sausage, bacon, steak), and anything with skin or a husk. Focus on what you can eat instead of obsessing on what you can’t.

What To Drink Before A Colonoscopy

Regardless of the prep you’re prescribed, you will be instructed to drink a lot. It helps to drink flavored drinks, which can help with nausea. Limit sugary beverages that will spike your blood sugar and make you feel hungrier. 

• Bone broth. Of all the colonoscopy prep drinks I’ve tried over the years, bone broth is the ultimate game changer, hence the title of this post. My last colonoscopy was in June 2024, and it was the first time I was told I could have bone broth. Unlike regular broth and stock, bone broth is packed with protein, which helps keep you full. Not to mention, bone broth is incredibly nutritious, rich in collagen, vitamins, and minerals, and very healing for your entire digestive tract. There are dozens of brands to choose from. I suggest choosing a couple of different varieties to enjoy different flavors.
• Flavored electrolyte drinks. A variety of flavors helps when and if you feel queasy, and the added electrolytes will help replenish what you are losing.
• Ginger ale. It hits the spot when you feel queasy. If you don’t like ginger ale, any low-sugar carbonated beverage is fine.
• Hot tea. Hot tea is fantastic because the flavor variations are literally endless. Some teas are dark in color, and you may be told to avoid those, but with literally hundreds of choices at the grocery store, you should be able to find an herbal tea that works for you. I LOVE this peach and ginger calm stomach tea!

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Quick Hacks For A Successful Colonoscopy Prep

• Sugary drinks on an empty stomach can make you feel nauseous. I would limit them.
• Ask for anti-nausea medicines in advance of the procedure. Zofran is an actual miracle.
• Take Gas-X tablets after starting your clear liquid prep. It helps with the gas, which can be painful.
• You can eat gummy bears as long as they’re not red or purple. Be sure to get approval from your doctor.
• Clear popsicles can feel like a treat. Avoid any colors provided in your colonoscopy prep instructions.
• If you can’t get SUTAB and have to use GoLYTELY, chase each dose with something that tastes good!
• Straws can help get liquids down, especially when you’re feeling nauseous.
• Soft toilet paper is a must and can help prevent irritation from frequent bathroom trips.
• Baby wipes are specifically designed for sensitive skin, helping to alleviate irritation. 
• You’ll be up all night, so wear something comfortable and easy to get on and off.
• A heating pad can help with stomach cramping. It also just feels good!
• A thick, padded mat is helpful if you have to stay near the toilet.
• Read whatever you like to pass the time in between bathroom trips and drinking more liquids.
• Walk around the house for five minutes every time you drink another dose of prep. Slow and gentle exercise can stimulate the bowels, leading to a more successful preparation. It can also help reduce nausea. I got on my treadmill several times throughout the night.

Set everything up and have it ready to go. I had to start my prep at 7 PM the night before my procedure. I had everything I needed (and thought I might need) set out and ready to go. You’ll be grateful you did this at 2 o’clock in the morning when you’re exhausted, and it’s time to take another dose.

Have The Right Mindset

• When you’re exhausted and feeling like you’ve had enough, remind yourself why you’re doing it. In the grand scheme of things, this isn’t the worst thing you’ll ever go through. You are taking steps to protect your health. Mindset is everything, and it really does help you get through your prep!

Expect To Not Sleep

• Between having to drink every 30 minutes to an hour and constantly using the bathroom, you aren’t going to get much sleep. Don’t bother fighting it, or it will only frustrate you further. Find things to do that pass the time. For some people, that’s reading, and for others, it’s mindlessly scrolling through social media. Give yourself permission to do that all night long if it’s what you need to get through quickly. When I scroll through TikTok, hours pass without me even realizing it.

Can I Drive After A Colonoscopy?

• You will not be able to drive. You should wake up from anesthesia quickly, and you may even feel like you could drive (I usually do). However, the facility is not legally allowed to let you, so you will either need someone to pick you up or call a rideshare service.

Can I Eat After A Colonoscopy?

• Again, every doctor is different. Some say eat what you want, while others suggest easy-to-digest food for a day or two. You’ve cleaned your entire colon and stripped away all the beneficial bacteria, which are essential for proper digestion. I recommend staying on the same low-residue diet for at least 24 hours after your procedure.

What To Expect After A Colonoscopy

• Take a deep breath and be proud of yourself. You deserve it! If they remove anything, you’ll be notified when the pathology results are available.

What If I Have A Bad Colonoscopy Prep?

• Your doctor will reschedule your procedure, and you will still be responsible for the cost of the one you just had, which is one of the reasons it’s essential to follow the rules and do everything you can to have a successful prep.

Please get your colonoscopies, and don’t let your doctor tell you that you don’t have to until you’re 50 years old. That is an old recommendation, and new recommendations are that people should get them much younger, especially with colon cancer on the rise in younger people. If your doctor refuses, advocate for yourself. If they still refuse, consider finding another doctor or consulting your primary care physician.

And when you do, you will get through it, and these colonoscopy prep hacks will help you!

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Honestly, I don’t love working out. Most days, I have to make myself do it, but I’m always glad I did afterward. Not only does it make me feel better physically, but it also improves my mental well-being. I can’t tell you how often I’ve been stressed, sad, or frustrated, and a nice long walk improves my mood, especially if it’s sunny outside! The emotional benefits of physical activity go far beyond physical health.

We all know that moving our bodies is good for us. However, you may not realize that it doesn’t take much to have a profoundly positive impact on our health. Studies have shown that as little as 150 minutes of moderate-intensity physical activity can improve our quality of life and lower our risk of disease—that’s only 20 minutes a day. 

A fitness routine doesn’t have to be complicated. It can be as simple as walking or dancing around the house, or you can choose from one of the thousands of at-home workouts available online. Before you say you don’t have time, take a look at the screen time on your phone. Full stop.

Emotional Benefits Of Physical Activity

The alternative to getting enough physical activity is being sedentary, which can harm your health. A sedentary lifestyle involves prolonged periods of inactivity, such as sitting at a desk or on the couch for too long. It’s also been proven that a hard workout once a day doesn’t protect you from the harmful effects of sitting. You are still at risk for all the problems of a sedentary lifestyle.

Stress Reduction

• Stress reduction might be the most important of all the emotional benefits of physical activity. Stress impacts our sleep, mood, energy, health, and more. Anything we can do to manage stress is beneficial. A walk in the sunshine can help calm you, while an intense workout at the gym can help you release any pent-up energy and emotions. It boosts your feel-good endorphins, a.k.a. feel-good hormones, while distracting you from your worries.

Improved Sleep

• I struggle with my sleep, and going through menopause certainly hasn’t helped that. I can tell you 110% that the more movement I get in a day, the better I sleep. It’s just common sense. If you sit all day and then spend the night on your couch, you’re not exerting enough energy to feel tired. Physical activity is crucial if quality sleep is important to you.

Better Mood

• Exercise stimulates the production of serotonin and dopamine, which helps improve your mood and emotional state. Of course, it doesn’t change what was causing you stress or concern, but it puts you in a better headspace to deal with it and/or look at it more positively. Life is life, and no one gets through it unscathed. We are all stressed, and anything we can do to help ourselves deal with it is good!

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Boosts Self-Esteem

• Think of it this way. If you don’t exercise, you’ll likely gain weight, your joints may hurt a little more, you’ll feel stiff in the morning, and you won’t feel your best. However, if you get a little exercise daily, you feel better, which in turn leads to increased self-confidence. Achieving these small healthy goals will make you proud of yourself and give you a big boost of self-confidence.

Reduces Anxiety And Depression

• Expanding on what I said above, my family and I are sadly familiar with trauma, loss, and grief. Not a day goes by that I don’t think about my father, sister, and granddaughter, who we lost suddenly and within just a few short years of each other. There are days when I’m not okay. I’m not going to tell you that a walk fixes everything, but I can’t tell you that on a day I feel overwhelmed with grief, a walk in the sunshine makes me feel better. Many studies have shown that exercise not only improves your mood but can also be a powerful tool in coping with anxiety and depression.

Socialization

• I’ve been walking the same trails for years and see many of the same faces every day. Sometimes, we smile and say ‘Hi,’ and sometimes we engage in brief conversations. Not only does it make me smile, but I continue to smile later. There’s something to be said about these little moments of goodness and what they can do for your overall emotional health. If you’re more extroverted than I am, consider joining a group class, and you’ll likely make friends in no time!

The emotional benefits of physical activity have been studied and proven. Exercise is a powerful tool for improving overall health, and it doesn’t have to cost a thing. It can be a 15-minute walk, a hard workout at the gym, or lifting weights—the best activity is the one you’ll actually do, and every minute you move your body is a step in the right direction! Here are a few additional ways to incorporate movement into your daily routine.

• My treadmill was the best investment in my health I ever made. I work at home, and my job is sedentary. The treadmill allows me to take a break every hour or so and get some steps. It’s had a significant impact on my mood and weight loss. You can read more about that here.

• Set a timer on your phone or computer, and get up. Our bodies are not meant to be stagnant for hours. You don’t have to work out every hour, but it’s essential to get up and move your body. You can lift weights, jump rope, or walk up and down the stairs.
• If you’re on the phone, stroll around your house or up and down your street. Start intentionally finding moments when you could be moving instead of sitting. 
• Walking pads are excellent and incredibly affordable. They are small and compact, so you can quickly move them around an apartment or house. You don’t have to walk outside. Get a walking pad, and you’ll never have an excuse not to get in your steps again!
• Have a standing rolling desk. I LOVE mine and roll around the house while I work all the time. Even if you’re not moving around, changing your position from sitting to standing is good.

Set realistic goals. Don’t put too much pressure on yourself. You don’t have to go to the gym every day—I don’t. Any physical activity that is more than what you’re doing right now is incredible. Physical activity has emotional benefits, including improved mood and self-esteem, reduced stress and anxiety, and better sleep!

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On January 11, 2023, I walked into the dentist’s office thinking I was there to have my tonsil drained. Within five minutes of sitting down, I went from being nervous about a dental procedure to being told that I had a malignancy. For me, the early symptoms of tonsil cancer looked like a stubborn case of tonsillitis.

After the words came out of his mouth, I remember sitting there with so many thoughts swirling through my head that I couldn’t speak. Finally, I said, “You mean cancer,” and honestly, I can’t remember anything he said after that. Fast-forward two weeks, I received an official diagnosis of Invasive Squamous Cell Carcinoma of my tonsil that had spread to three lymph nodes.

The Day I Was Diagnosed With Cancer

I texted my husband first. He was in Iraq at the time, and we talked and cried on the phone while I sat in the hospital parking lot. With the exception of my husband, the only other people who knew were my best friend and sister. I had already decided not to tell my kids until I had answers. The waiting is brutal, and I didn’t want to put that burden on them.

Like so many others newly diagnosed with cancer, I went down the Google rabbit hole. I also joined a couple of Facebook support groups, and I can confidently say that you shouldn’t do either.

Google is riddled with misinformation, and even the “experts” disagree, leaving you even more confused and scared than you already were. Seriously, as hard as it may be, stay off of Google!

While I did receive some helpful information in my support groups, the people in these groups represent a small percentage of patients, and most active members are still suffering. Those who have recovered rarely return. These groups are not always a positive place, and it affected my mental health.

Early Symptoms Of Tonsil Cancer

Some people experience a sore throat, ear pain or fullness, jaw stiffness, a painless neck lump, and mouth sores. Others have no symptoms at all. The symptoms can be vague and easily missed or thought to be something else. No one thinks, “I might have tonsil cancer.” I had never even heard of tonsil cancer before my diagnosis.

If you’re here, I can only assume you or someone you love has been recently diagnosed. First, I am truly so sorry. Hearing you have cancer is something no one ever wants to hear. It’s shocking and terrifying.

Feel your feelings. Cry it out, yell it out, and allow yourself to feel your feelings. I went through the whole gambit of emotions and ultimately asked my doctor for a prescription for Xanax. As someone who rarely takes medicine, that says a lot about where my mental state was. I only took it for about a week, but it helped me get through the initial shock of my diagnosis. I also took it the first few days of radiation because no one prepares you for how tight that mask is. (see photo below)

You don’t have to be strong. Once you’ve received your diagnosis, it’s life or death, and your emotional, mental, and physical health come first. Set boundaries. Everyone will want to come see you and do everything for you. I didn’t want any of that. I wanted solitude. The only people I wanted to be around were my husband, children, and grandchildren, and I made no apologies for that.

Know that you will get through this. Tonsil cancer is survivable, depending on the type you have. The treatment sucks, and there’s no sugarcoating that, but you will get through it.

Tonsil Cancer Treatment

This is the first in a series of posts that I hope will help anyone going through chemotherapy and radiation, not just tonsil cancer patients. My treatment lasted seven weeks, with radiation every day and a massive chemo infusion every Friday.

I was blessed to be treated by the best of the best at Vanderbilt, but I’d be lying if I said I didn’t agree with some of the advice I received. I believe there is a big disconnect between traditional medicine and nutrition. My next post will be about nutrition, specifically high-calorie, soft food meals. I avoided a feeding tube with these recipes. In fact, I might be the only cancer patient who actually gained weight because I was too good at getting calories, lol!

For now, I want to share some of the things that helped and what I learned along the way. The side effects and symptoms of tonsil cancer treatment are similar to those of any cancer treatment. Share this with anyone you think it may help.

Please remember that many things can interfere with chemotherapy and radiation, and you should discuss anything you want to try with your doctor. These are in no specific order.

Have Someone With You

• The first few weeks after diagnosis will likely be nonstop doctor appointments, and they will throw a lot of information at you. It’s overwhelming and impossible to remember everything they say. Bringing a small notebook helps, but having someone with you is better. You will need emotional support. My husband went to every appointment with me, and we would go over the questions I wanted answers to on the way to the appointment. If I forgot something, he would step in.

It Will Be Chaos In The Beginning

• The first week of treatment was chaotic. I underestimated all of the things that I needed to take with me every single day. Getting out the door was stressful, and I am basically Monica from Friends. I don’t do well with chaos, so I bought a backpack with several pockets and compartments. It held everything I needed and was the only thing I brought daily. They even have lightweight backpacks with coolers that hold snacks and drinks, which you will want to have with you, especially on long chemo days. A backpack with a charging port is one less thing to remember. When you’re in pain and don’t feel good, anything that makes life easier is appreciated.

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Stay Organized At Home

• You will have a lot to keep track of at home. At one point, my kitchen counter was in complete chaos, so I purchased an over-the-door hanging shelf, which worked perfectly hanging on the pantry door. It helped to have everything I needed in one organized place.

Get Metal Fillings Removed!!

• I didn’t and had a HUGE cheek sore throughout treatment and for weeks afterward. It was THE most painful thing in my mouth and the reason for many tears. The doctor confirmed it was caused by the radiation bouncing off the metal onto my cheek.

Wear Comfortable Clothes

• The last thing you want is to feel uncomfortable on top of getting chemotherapy and radiation. Comfortable clothes are a must. I found some cheap joggers at Sam’s Club and bought five pairs, one for every day of the week.  It can also be cold in the treatment room, so I always had a sweater in my bag. They will also provide blankets, of course.

Disposable Cups

• You’ll be rinsing your mouth several times a day, even when you’re not at home. Sometimes, you won’t be near a bathroom, and there will be nowhere to rinse and spit. I bought small, disposable cups with lids and cheap napkins that I kept in my backpack. I could discreetly do what I needed to do with no mess.

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Stay On Top Of Thrush

• One of the symptoms of tonsil cancer treatment is thrush, so knowing the early symptoms and alerting your team is important. It can really affect your taste and healing. I started Nystatin at the first sign of thrush and used it until two months after treatment. When it began to burn my mouth, I would hold it only on my tongue (where thrush typically starts) for 60 seconds, spit most of it, and swallow the rest. I would not eat or drink for 30 minutes. 

Be Gentle To Your Mouth

• Your mucosal lining is fragile, and even a slightly too-hot beverage can result in a significant setback. Your team will provide treatments to help with mouth sore pain. Some will work, and some won’t. Some burned my mouth, and I immediately stopped it. Stay in constant contact with your care team. They can call you in something else.

Get A Cool Mist Humidifier

• I used a cool-mist humidifier from day one. It saved me from severe dry mouth and thick mucous. Speaking of mucous, start Mucinex before treatment and take it daily until your mouth begins to heal. It thins out secretions and can help significantly with mucous, which can be so bad that some patients choke on it.

Baking Soda Gargle

• Mouth sores can happen to anyone but are significantly worse in head and neck cancer patients because they are literally radiating the inside of your mouth. They will recommend gargling with a mixture of baking soda and salt. It’s a gentle and effective way to control the bacteria in your mouth, thus helping prevent and heal mouth sores. Do it, and do it even more than they tell you. I gargled baking soda and salt water so many times a day. It is THE most gentle way to keep your mouth clean. I used high-quality Celtic sea salt to get even more benefits from this.

Aloe Vera Juice

• Aloe vera juice made all the difference for me. Several times a day, I drank 2-4 ounces, held it in my mouth, and swallowed slowly, allowing it to coat my throat. I didn’t eat or drink for 30 minutes afterward. It doesn’t taste great, but you’ll likely have lost some of your taste anyway. Aloe is incredibly healing, kills bacteria, and is an anti-inflammatory. You must use one without added citric acid, which can burn your mouth. I loved this brand because it had a consistency somewhere between juice and a gel, so it coated my mouth without being so thick that it was unpleasant to drink.

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Appreciate Little Wins

• Some days, I couldn’t eat much of anything. Others, I could enjoy my favorite smoothie from a local shop. Some days, getting through radiation without feeling panicked was a win. I’m not claustrophobic, but that mask is tight! Take it day by day and appreciate the little victories when they come.

Get Outside

• Tonsil cancer treatment is hard physically, mentally, and emotionally, and recognizing the early symptoms of depression is crucial. Be proactive. Something as simple as going for a short walk in the sunshine can really improve your mood. Sitting all day, every day, is not good. Move your body, even when you don’t feel like it. It will make you feel better. The more you sit, the worse you’ll feel.

Alkaline Water

• I don’t know how to explain it other than it felt smoother in my mouth than regular water, which burned. The added benefit is that alkaline water can help neutralize the acid bacteria produce. You can find cheap cases of it at Sam’s or Costco. I also used this in my baking soda and salt mixture.

Slather Your Neck

• The radiation can cause your neck to be very red, as seen in the photo above. Some people burn so bad they peel. I stayed slathered with Aquaphor Healing Ointment or Egyptian Magic when I was at home, and my neck never burned. Apply it liberally! These are both very greasy and will ruin your clothes, so I bought a bunch of cheapo tanks and tees from Walmart that I could toss later. You will also need to apply cream right after radiation. Don’t wait to get home. I used Calendula cream on these days, which isn’t as greasy.

G.I. Issues

• You will be on a lot of medication, which can result in pretty severe constipation. I’ve had G.I. issues in the past, so I already knew that everything they recommended would not work for me. My holy grail product is magnesium, but not all magnesium is created equal. There are several different types, and they each do a specific thing. I used 400 – 800mg of magnesium oxide most days and never had a problem with constipation. A good probiotic is also necessary during treatment, and it was one of the things my team recommended.

Oil Pulling

• Oil pulling is an old Ayurvedic therapy for thoroughly cleansing the mouth, removing bacteria, and soothing the mucosal lining. If you have a dry mouth, the oil also adds lubrication. Keeping your mouth clean is crucial, and I found oil pulling soothing and lubricating. If it hurts to swish, do it very slowly. I used Desert Essence Oil Pulling Rinse, which has a mild minty flavor that doesn’t burn.

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Not All Hot Tea Is Good

• I sipped on warm tea constantly. It’s a great way to hydrate and can be very therapeutic – but choose wisely. Teas high in tannins (like green and black) are more drying, and tonsil cancer can cause severe dry mouth. Some tea can exasperate the problem. I noticed this one day when my mouth was dryer than normal, and I had been sipping green tea. Look for ingredients like slippery elm, ginger, chamomile, and licorice, which all help soothe and coat the mouth and throat. I drank Yogi Tea Throat Comfort constantly. Sweeten with organic honey, which also has healing properties – and calories.

Advocate For Yourself

• Tonsil cancer is a hard treatment, and the symptoms you’ll be dealing with from all of the drugs, chemo, and radiation can be unpleasant, to say the least. Listen to your team, but also advocate for yourself. If they suggest something you’re uncomfortable with, immediately speak up. This is your life and your journey, and the time to speak up is now. My husband went to every one of my appointments, and if I forgot to ask a question, he was my backup. In my experience, your team is happy to do anything that makes you more comfortable.

Everyone Is Different

• There is no right or wrong. What helps one person may not help another. I can’t tell you how many things were recommended by people in my group that did not help me at all. These people weren’t wrong. They were trying to help, and I deeply appreciated it. I hope that some of the things from this list help you, and know you are not alone. I am here for you, and you can contact me at one of the links below

Be Grateful

• Tonsil cancer is one of the hardest cancers to treat, but the tradeoff is that it’s highly survivable. Remember that. Even on my worst days, I said what I was thankful for out loud. I could still taste a hint of sweetness and was thankful every morning that I could still enjoy my coffee. It was lukewarm, but I didn’t complain. I was just GRATEFUL that I could taste something!

What were your early symptoms of tonsil cancer?

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Let’s talk about menopause and weight loss. I can tell you from experience that trying to lose weight after 40 sometimes feels impossible but if you’re willing to put in the work, you CAN do it. It took me a while to figure out what works for me, and it feels good to finally see the numbers on the scale go down!

This is not a medical site, so I’ll leave the medical side of menopause to the experts. That said, I’ve spent hundreds of hours researching, educating myself, and testing countless things. I may not be an expert on menopause, but I’m an expert in my own experience. What I am here to share is how I beat menopause weight gain and the things I did to feel better overall.

The symptoms of menopause can start in our early 40s. I’ve been in perimenopause for about five years now, and I’ve noticed some pretty drastic changes in the past year. Losing weight has become incredibly difficult. NOTHING I was doing was working. I was walking myself to death, eating less, and getting more frustrated by the day. I also had my first hot flash a few weeks ago and thought it was an allergic reaction. Not looking forward to that happening again.

The other thing I’ve noticed is that my quality of sleep has gone downhill.  Getting good sleep is vital for overall health, but good sleep and weight loss go hand-in-hand. If you’re not sleeping well, it will be nearly impossible to lose weight. I wrote a whole article on how to get good sleep, and even my own tried-and-true methods weren’t helping.

Menopause and weight loss – what worked for me!

So, what worked? For most women, everything you used to do is probably not going to work anymore. Unfortunately, now is the time to make your health a priority and be intentional about the choices you make. Ultimately, good old-fashioned calorie counting, eating clean, fasting, good sleep, and burst training are what worked for me. Let’s talk about each one individually!

Counting calories (but not forever).

I’ve never counted calories, macros, or carbs. It’s always been something I just simply refused to do. That said, after hours and hours of research and educating myself, it became very clear that excess calories, especially during menopause, will cause weight gain.

Now before I lose you. I only had to do this for a few weeks. Having never counted my calories before, it was a real eye-opener. That small glass of red wine every evening was an extra 150 calories. That piece of cheese I was nibbling on every afternoon was about 200 calories. I learned very quickly that I was eating more calories than I thought I was, and counting calories helped me get that in check. The app I used was Lose It!. I used the free version, and it was very easy to understand. It didn’t take long to clearly see what I needed to change in my diet.

Clean eating is choosing foods that are as close to their natural form as possible.

Diets are not my thing, and you will never see me vilify an entire food group. I love food and cooking too much to completely deprive myself. That said, my body does not respond well to processed food, excess sugar, and inflammatory carbohydrates like white flour. When I eat those things, I gain weight, look puffy, and have no energy. Paying attention to how food makes you feel is part of doing the hard work.

I focus on protein, healthy fats (in moderation because all fat is high in calories), and lots of veggies. I’ve always loved vegetables, so eating this way comes naturally. A normal dinner is grilled steak with a huge salad and some kind of roasted veggie. It makes my mouth happy, and I don’t feel deprived at all. If you have a large appetite, keep a list of low-calorie foods on your refrigerator, and focus on adding more of those foods to your meals.

Pro tip: Instead of telling yourself “no” to bread or pasta with meals, tell yourself “if I’m still full, I’ll have it after my first plate”. It’s a mind trick. We all want what we can’t have. Chances are, you’ll be satisfied after your first plate and no longer want the bread or pasta.

Intermittent fasting.

I know everyone is sick of hearing about intermittent fasting, but I’ve been doing this long before it was the cool kid thing to do. I lost 85 pounds back in the 90s, and a strict rule that I had for myself was to never eat anything after 5 PM. It worked for me then, and it works for me now. We’ve always eaten dinner early in my family, so this is pretty easy to do.

Currently, I don’t eat or drink anything after 6 PM. I’m also getting up earlier and going to bed earlier, usually by 9 PM. The later you stay up, the harder it is to resist that late-night snack. A normal fast is about 12 to 13 hours, depending on when we have dinner and when I wake up.

When it comes to fasting, I’m not neurotic about it. Die-hard fasters won’t even add cream to their coffee. That’s a hard no for me. My first cup of coffee in the morning is what gets me out of bed, and I’m simply not willing to sacrifice the true joy it brings me ha!

Burst training and weightlifting.

I’ll preface this by saying I hate exercising, so this was the hardest thing for me to change. The only form of exercise I enjoy is walking, but that’s not enough during menopause.

As our hormones fluctuate, metabolism goes down, cortisol goes up, and our body quite literally stores fat differently. In our 20s and 30s, we tend to gain weight in our butt, hips, and boobs. Once perimenopause hits, and our hormones go haywire, weight distribution changes, and extra weight goes right to our midsection. This is one of the reasons why menopausal women feel so bloated.

When I started burst training, I saw results almost immediately. Burst training is a short burst of increased exertion, followed by a period of rest. Not only has it been found to help your body burn fat for the next 24-36 hours, but it’s been found to reduce stubborn belly fat.

You only need to do a burst training workout 3-4 times a week to see results. In fact, overdoing it can have the reverse effect as it puts stress on your body, and any stress can increase cortisol. I still walk every day, but it looks a little different now. Instead of one long walk per day, I walk numerous times, and they look something like this:

• total walking time of 20 minutes
• 3% incline at 3 miles per hour for 4 minutes
• 6% incline at 4.5 miles per hour for 2 minutes
• 3% incline at 3 miles per hour for 4 minutes
• 6% incline at 4.5 miles per hour for 2 minutes
• 3% incline at 3 miles per hour for 4 minutes
• 6% incline at 4.5 miles per hour for 2 minutes
• cooldown at 2% incline at 2 miles per hour for 2 minutes
• cooldown at 0% incline at 1 mile per hour for 1 minute

As far as bust training goes, this is a light workout. Anything you can do at home to get your heart rate up will work. If you don’t have a treadmill, try walking in place for 20 minutes, stopping to do some jumping jacks, burpees, pushups, or going up and down the stairs. There are tons of great burst training workouts on YouTube!

Strength training has been shown to help you lose weight faster and keep it off. Muscle burns calories even when we aren’t active. Before I walk, I do a set of squats and modified pushups, and then I do a second set after my walk. This is something I’m still working on and need to be doing more of.

Do whatever it takes to get good sleep.

I cannot stress the importance of good sleep enough, whether you’re in menopause or not. I can tell you from personal experience that when I am not sleeping well, nothing I do to lose weight is effective!

The things that have been working for me lately are Delta 8 with CBN, magnesium (I’ll get more into that below), and moving my body enough during the day. If you’re sedentary, your body is simply not exerting enough energy to be tired at night. I’ve noticed I sleep significantly better on days I’m busy and not sitting too much.

What is Delta 8?

I know Delta 8 is controversial, but it’s legal here in Nashville, and I decide to try it after my brain surgery. The seizure medicines and steroids they had me on were making me feel crazy. That’s when I decided to try Delta 8, and I’m so glad I did. It helped with the pain, anxiety, and most importantly my sleep. I take 3Chi Delta-8 Comfortably Numb Tincture with CBN. The CBN is what makes this formula different. I could try and explain, but this article does a much better job than I could.

Does Delta 8 make you feel high? It can but it’s not as potent as marijuana (Delta 9). Start slow and find the right dose for you. I DO NOT like the feeling of being buzzed, drunk, or evenly a little high. Since I only take this for sleep, I take it right before bed. By the time it kicks in fully, it gets me through that 2 to 4 AM window, which is when I usually wake up. Since I’m sleeping, I never feel the effects of the Delta 8.

Magnesium for sleep (and much more)

Magnesium is the one supplement that I will not be without. If I forget it on vacation, you better believe I’m finding a Walgreens or getting it delivered stat! The type of magnesium you use matters big time. There are several different types, and they all do different things. Dr. Axe has a great article on this.

I take this magnesium supplement to help keep things moving if you know what I mean, and I take this one to help with overall muscle relaxation and sleep. You can also take Epsom salt baths before bed to relax and calm your whole body. Warm baths are a GREAT way to fall asleep faster. As your body cools down, it naturally induces sleep. In fact, sometimes I fall asleep so fast after a hot bath that I’ll wake up with my book still on my chest!

After my daughter gave birth, good sleep with something she struggled with. She tried a plethora of different things and said magnesium helped her the most.

Menopause and weight loss are both very individual things. Everyone’s experience is different, and we can all learn from one another. Please share your menopause journey n the comments below!

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Poor sleep can cause weight gain, fatigue, irritability, lack of sex drive, and much more. My daughter and I have struggled with getting a good night’s sleep for years. She has a hard time falling asleep, and I have a hard time staying asleep. Having tried just about everything there is, we’ve both had success with everything on this list. My personal favorite to fall asleep faster is to take a hot bath, which I explain why below. Also, CBD has changed my life in more ways than I can count, but it has dramatically improved my sleep!

Ways to fall asleep faster (and stay that way)!

Take A Hot Bath:

When you take a hot bath right before bed, it raises your internal body temperature. When you get out, your body will rapidly start to cool down, which triggers the brain to sleep. This works so well for me, that I’ve actually fallen asleep before I can get through the first page of a book! For this to work best, be sure the water temp. is above 100 degrees Fahrenheit. If the water is too cool, you won’t have the same results.

Shut Your Brain Off (or try to):

I’m an over-thinker, so this one is hard for me. Just before you go to bed (maybe before your hot bath), journal all of your thoughts for the day. When you lay down hopefully the big stuff weighing on your mind will be gone. If your mind is still going a mile a minute, ask yourself “will this matter in 2 years or 2 weeks”. Remind yourself that you are not in control and “let it go”.

Turn Off Electronics:

The darker it is, the better you sleep. Cell phones, computers, or TV emit blue light which suppresses melatonin, which is the hormone that induces sleep. The only light you should have is from your alarm clock, and make it as dim as you can (or turn it away from you).

Read A Book:

Reading can reduce stress, take your mind off whatever may be troubling you, and help you unwind. Try to choose a book that’s not overly exciting or this may have the opposite effect. My favorite thing to read at bedtime is magazines.

Do A Mindless Activity:

No doubt you’ve heard that “counting sheep” helps you fall asleep, and it actually does. But to make it even more effective, try counting in multiples of three or four. This forces your brain to focus on counting and keeps your thoughts from wandering.

Cut Out Caffeine Earlier:

Did you know that caffeine can affect you for up to 6 hours? Try to have your last caffeinated drink no later than 2 pm. If you want to sip on something hot in the evening, caffeine-free herbal tea is a better choice. There are varieties that may actually help you sleep, like “Sleepy Time” tea made with valerian or chamomile.

Avoid Alcohol Before Bed:

Alcohol can help you fall asleep but it also can cause you to wake up several times throughout the night. A single cocktail can prevent you from entering deeper stages of sleep, where your body does most of its healing.

Keep Cool:

I don’t know anyone that sleeps well when they are too hot, so set your thermostat at a temperature that keeps you cool through the night. It also helps to wear cool, breathable materials.

No Pets:

It wasn’t until I read this in a magazine that I realized how many times a night our dog woke us up. Pets shake, scratch, and move around a lot when they dream – all of which can wake you up throughout the night. So as much as I hate to say it, keeping your furbaby out of the bedroom might be a good idea.

Aromatherapy:

Aromatherapy with lavender has been shown to slow the activity of the nervous system and improve sleep quality. Pure lavender essential oil is the best and can be found at health food stores. Try a few drops on a tissue tucked under your pillow, add a few drops to your hot bath, or use an aromatherapy diffuser.

Try Supplements:

Magnesium is considered the “anti-stress” mineral and has a calming effect on the nerves. Doses of 250 milligrams about an hour before bed can help induce sleep. It’s best taken with calcium, so I always take mine with milk or use Natural Calm.

Melatonin naturally induces sleep, but less is more. Doses of 0.3 to 0.5 milligrams about an hour before bed is usually effective.

L-theanine can help promote deeper sleep. Its effect on the brain has actually been confirmed by EEG. It relaxes the body without drowsiness, which is the type of relaxation prescribed by sleep therapists. Try 50 to 200 milligrams at bedtime.

Check Your Adrenals:

Cortisol, or the “stress hormone”, is secreted during times of fear or stress and can wreak havoc on the nervous system. High cortisol levels interfere with restorative REM sleep and interrupt sleep rhythms. While a lack of sleep raises your cortisol levels. It’s a vicious cycle. You may have to see a Naturopath to have this diagnosed, but I think every woman should do this. Our bodies can be stressed without us feeling “stressed”. Women tend to go-go-go constantly, which puts our bodies in a constant state of stress. I was diagnosed with very high cortisol levels about a year ago and given an all-natural cortisol supplement. Within a week of taking it, I noticed a drastic improvement in my sleep and mood.

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